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Almond Flour Replacements

by (10)
Updated about 16 hours ago
Created October 17, 2012 at 2:22 PM

I saw a recipes that called for almond flour. As I am allergic to all nuts except peanuts an coconut, what can I use to substitute for the almond flour? I have tried using coconut flour in recipies but it never seems to turn out right, either to wet or to dry or too dense. If I used sprouted whole wheat flour, what would the ratio be to replace the almond flour? Can you do a 1:1 replacement? Thanks, Michelle

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15 · September 27, 2013 at 2:44 PM

Rice flour on it's own will not replace almond flour. you'll need to add in a little tapioca starch, potato starch, or xantham gum. The ratios are pretty small, like rice 2; tapioca 1, rice 4; potato 1, rice 30; xantham gum 1. To give you an idea with the xantham gum, for a batch of about 80 big sized cookies (4 inch), we used about 1/8 c of xantham gum. The ratios are approximate, but if you're using rice flour, just get a recipe with rice flour instead of trying to sub it in for almond flour. source: worked in a gluten free bakery.

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5802 · May 17, 2013 at 11:00 AM

every flour has its own unique properties. some are more protein-based, some are more starch based. so it depends on what you are cooking. if you just need something to throw in meatloaf, sure you can just swap them out. but if you are baking, you should really start with a recipe already tweaked for the flour you want. otherwise you will waste a lot of ingredients trying to get it right. from experience, FWIW!

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4218 · February 23, 2013 at 2:33 PM

Sharing facts, data, information and anecdote are what this site is all about, Violet. Welcome aboard!

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549 · October 18, 2012 at 6:22 AM

Aside from the PUFA, I cannot see how it would not be paleo since it is not a grain.

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7660 · October 17, 2012 at 4:18 PM

@Renee, thanks for that link. That is one fascinating thread.

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11683 · October 17, 2012 at 3:21 PM

I don't think flax is Paleo. http://paleohacks.com/questions/103762/flax-seed-is-it-really-safe#axzz29NjULM1e

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11048 · October 17, 2012 at 2:30 PM

If you have to add more liquid, it isn't a 1:1 ratio, Bone. I would start with no more than a quarter of the amount of required almond flour if substituting coconut flour. I recommend avoiding the wheat flour, even if sprouted.

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5160 · October 17, 2012 at 2:27 PM

Coconuts aren't nuts btw. But yes, a 1:1 replacement is the way to go, but make sure you add MORE oil and/or egg whites to the recipe otherwise it's going to be dry.

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11 Answers

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4347 · October 17, 2012 at 11:09 PM

The issue with coconut flour and almond flour is that they do completely different things. Coconut flour absorbs a LOT of liquid, and almond flour does not. For reference, actual grain flours fall somewhere in between the two. Elana of Elana's Pantry did a ratio for almond flour quickbread/muffins that ends up being 4:4:1 almond meal:eggs:honey by weight (or about a cup of almond flour to 2 large eggs to about a tablespoon honey).

Almost every coconut flour recipe I've come across has been something akin to the ratio in this recipe: http://nourishedkitchen.com/coconut-flour-bread/ That is, about 3/4 cup (3 oz.) coconut flour to 6 (12 oz) eggs to 1/2 cup fat (not sure of the weight off the top of my head), with a little honey or something to sweeten. See what I mean? Really, really big difference there.

Overall I'd probably tend toward finding recipes specifically for coconut flour (like Karen P suggested), since subbing across the two won't work. (You'd end up with hockey pucks instead of cupcakes.) There are a lot of blogs out there with good coconut flour recipes.

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7660 · October 17, 2012 at 4:20 PM

My suggestion would be to explore coconut flour recipes that are built for coconut flour. Substituting coconut flour will not work in recipes built for nut flours, they are totally different and coconut flour requires a lot more liquid.

Baking is a science, and I'm glad others out there are smart enough to do the work for me. There's nothing worse than baking something with high expectations (and cost!), only to have it not work out in the end.

Good luck!

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20 · March 09, 2013 at 6:42 PM

Hi there, Michelle!

I'm not sure how long ago this thread was posted, or if your question has been answered, so forgive me if that's the case. Anywho, considering you have a tree-nut allergy, how about SUNFLOWER SEEDS? If you're safe with those [make sure your source doesn't have traces of nuts], I find this works wonderfully as a 1:1 substitute for almond flour. It's also loaded with vitamins+minerals, and is a FRACTION of the price of almonds/almond flour - I've heard in the USA ??? $1.50/lb.

To make the sunflower seed meal/flour, simply grind them up into a fine powder in a blender/food processor/coffee grinder/mortar and pestle.

Really hope this helps and good luck! Jen

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10 · June 30, 2013 at 9:24 PM

Many people who are allergic to tree nuts are also allergic to peanuts. Not always, but often. When you are in a restaurant, and you are dealing with a severe allergy, you would mention BOTH peanut and tree nut, if applicable. My son and I are allergic to both, and trust me, the servers do not always understand that one might mean the other. They don;t mean any harm, but ignorance is death, to our family...so we give more than enough info, and do not assume anyone understands..thankfully, neither of us are allergic to coconuts.

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10 · May 31, 2013 at 2:19 AM

Coconuts, like peanuts, are considered a nut allergy. No need to be snarky. Yes, peanuts are beans. Gold star for you! But, those that are deathly allergic to tree nuts/ peanuts are usually found allergic to coconut. If you are using a nut flour, PLEASE do not take the item to a school and make sure you tell everyone it contains nuts elsewhere.

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10 · May 17, 2013 at 9:55 AM

Does Brown Rice replace Almond flour?

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5802 · May 17, 2013 at 11:00 AM

every flour has its own unique properties. some are more protein-based, some are more starch based. so it depends on what you are cooking. if you just need something to throw in meatloaf, sure you can just swap them out. but if you are baking, you should really start with a recipe already tweaked for the flour you want. otherwise you will waste a lot of ingredients trying to get it right. from experience, FWIW!

A218892b5f8f5c4b26dd44f9e4bfef17
15 · September 27, 2013 at 2:44 PM

Rice flour on it's own will not replace almond flour. you'll need to add in a little tapioca starch, potato starch, or xantham gum. The ratios are pretty small, like rice 2; tapioca 1, rice 4; potato 1, rice 30; xantham gum 1. To give you an idea with the xantham gum, for a batch of about 80 big sized cookies (4 inch), we used about 1/8 c of xantham gum. The ratios are approximate, but if you're using rice flour, just get a recipe with rice flour instead of trying to sub it in for almond flour. source: worked in a gluten free bakery.

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10 · March 09, 2013 at 6:50 PM

To piggyback on Jen's answer: Paleo Parents has a few recipes for sunflower seed flour:

http://paleoparents.com/featured/nut-free-almond-flour-replacement/

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10 · February 23, 2013 at 1:56 PM

First....Coconuts are now classified as a tree nut. Second, when People Have allergies to peanuts it is usually refered to as a nut allergy...and if you go to a restaurant and say you have a nut allergy most will assume peanuts. Not sure why people felt the need to "educate" to original poster who had a simple question.

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4218 · February 23, 2013 at 2:33 PM

Sharing facts, data, information and anecdote are what this site is all about, Violet. Welcome aboard!

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1005 · September 27, 2013 at 10:01 PM

If you're not allergic to sunflower seeds, you can make sunflower seed meal, which i find works quite well. I've had great success with coconut flour, you just need to add more moisture to it (because coconut flour soaks up all the moisture) and bake a little less time the instructions say.

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0 · September 27, 2013 at 5:32 AM

This is a GREAT question...I am the same as the poster (just tree nuts)...just used sesame seed "flour" and it was perfect!

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549 · October 17, 2012 at 2:27 PM

Hi Michelle Peanuts are a legume, not a nut. Anyway, with the coconut flour (I had the same results as you) I have learned to use flax meal, about 1:1 with both.

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7660 · October 17, 2012 at 4:18 PM

@Renee, thanks for that link. That is one fascinating thread.

F92e4ca55291c3f3096a3d4d3d854986
11683 · October 17, 2012 at 3:21 PM

I don't think flax is Paleo. http://paleohacks.com/questions/103762/flax-seed-is-it-really-safe#axzz29NjULM1e

3dc940ac9be21e45cf83207814c8cd46
549 · October 18, 2012 at 6:22 AM

Aside from the PUFA, I cannot see how it would not be paleo since it is not a grain.

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